One of the “easiest “exercises to set up is jogging /running .  It also seem to have a reputation of being one of the most effective for weight loss. However research has shown that power walking could be more effective for weight loss then running .   

In order to loose weight we need to dip into glycogen storage which happens after prolonged duration of a sustainable aerobic exercise. Running is harder to sustain for longer duration and requires a build up of endurance, in which majority of new trainees do not have.    Without ability to sustain longer durations of endurance this will affect the time a person is able to run and ultimately sabotage the result they are looking for .

Certainly if you re training for an eventsuch as a 5k, 10k, or a marathon than you can introduce running as a form of exercise in conjunction with weight training and nutrition to complement an overall fitness routine which would ultimately lead to weight loss.

Cuircut style training that combines different exercises to keep your heart rate elevated for an ample amount of time will produce the euphoria of running effect as well and build your endurance level.

Weight training will ultimately increase your muscle mass, while increasing your metabolic rate and aid in weight loss more effectively then running .

Benefits of running is the easy access to do it :) you need yourself AND That is all :)))

But it is not as easy as it sounds. Running is an endurance sport.  It takes time to learn how to “run” safely.   Concurrently it ll be be a progressive endurance as to how long we can sustain the running duration, certainly weight loss comes with consistency of effort and the most important is deficit of calories.

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Lifting weights helps bone density (you reach peak density at 35 and start to decrease each year there after and even more so once you hit menopause)

Having muscles improves appearance of your physical  presence including your posture and your skin. It’s imperative to continue to exercise as we get older or start if you have been hibernating.

Nutrition has to evolve as we age as well .  Just like you look at your portfolio you need to re evaluate you nuitrition and supplementation

Stress manangement  becomes even bigger part of your wellness as we age .. the more stress we encounter the more responsibility we have to dedicate to reset and recovery

Supplement of vitam D, calcium and magnesium to preserve bone density, higher protein to build and keep muscle mass.

If your an aging athlete your Pace may have to change to allow more recovery.

Aging compares to a car .

Respect your boundaries don’t set limits

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To be fulfilled which what we all aspire to be even you focus on “happiness” requires for you to do Something hard. Something that makes you stronger, challenged you, and build a better you.

Reevaluate the words you use. If your vocabulary has the words I can’t, I’ll try, I have to, is this possible, you already set yourself up for failure and victim mode

As they get older they ll use the information to make choices for their nuitrition and fitness standards

It is a parents responsibility to display the balanced approach to food and exercise .

It’s not an immideate gratification to see kids follow however just like planting a garden the results will be showing through their life .   

The relationship with food and the importance of exercise will be most likely depend on what they saw and did as kids . It is important to find the way to avoid Yo-Yo fitness as well as nutrition .

As much as we re looking for sustainability in our lifestyle let’s try to instill it in the next generations early years. Certain habits such as rewards with food (as some of our parents used) were circumstantial due to life ( shortage of food for example ) and the method is outdated now and can have adverse consequences.

As we role model a behavior try to be flexible and not over critical with fitness and nuitrition .  For example if you give your kid responsibility to pick their food, avoid criticizing extensively if it wasn’t 100 percent perfect, rather suggest a better choice to try next. Give them control to make decisions on the nuitrition and fitness and guide them on the process.

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I know I’ve been there time and time and my perception of what beauty and what I was suppose to look like was being shaped without my own knowledge.

Understanding about photo shop clarifies the mystery. Understanding it’s a process to get to that shoot is a journey .

We as a society have been led to believe there is only 1 ideal way a women should look like and it was dictated by the filtered and photoshopped pictures in magazine’s. The idolized perfection that we are striving to become in actuality is not a reality at all.   We have been conditioned to think that what we want so we believe it and made it out “goal”

Our thoughts become US ..

That’s not our opinion ( mine and Yana’s ) but rather a scientific fact .

Positive body image is something we all want when we begin our fitness journey but sometimes we end up hyper focused on body parts we hate that don’t change as rapidly as we like or doesn’t look as we expected.

Exercise is a celebration of what our bodies can do for us rather than what it can’lt or how it looks. Appreciate and celebrate small victories as you continue your journey and don’t loose sight of your why.

Not every day will feel like celebration but remember we fight for celebrations

Weight training and focusing on your performance based goals is a great way to ease the stress of being hyper focused.

Before you implement a habit. Ask yourself a question before you start. How committed are you ? 0-not at all 10-I’ll walk through fire 🔥

The way you know if you are fully committed is when you start to encounter road blocks in your life, this is when you will know if that commitment was a 10 or 5. Inconvenience exposes commitment.

You may want to loose weight as your goal but your commitment to exercise 4 days a week is only when it’s convenient for you (ie. I don’t feel like it, I’m too stressed, I had to work later than expected, I want to hang out with my friends ,etc) and not your commitment (I’ll walk through fire and will be exercising as I planned)

Results are achieved through a system (habits) and not just a goal that you set. Both Winners and Losers have the same goal. However, the difference is in the process followed.

To truly succeed you must fall in love with the process and not the product/goal.

What will push you foreword after you achieve a goal? It’s the habits you formed in the process. Commitment to a process and life long improvements is key to lasting results!

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Do you remember the look on your face and how you felt when you saw the empty shelves?

I recall the day prior to schools being shut down going to the store and seeing empty shelves and wondering what protein sources are available since everything was sold out.

Feeling the stress I started out as usual in the veggie isle, which to my surprise was left thankfully untouched. Since the meat isle was empty I got fresh 2lbs salmon and eggs and proceeded to skimming the isles and little by little stocking up on all the snacks and baking goods that could fill my cart....Well here we are 6 weeks into the quarantine and all the stores are fully stocked with almost any item you want.

I’ll be honest the first 2 weeks were hell in having the kids home, trying to work at home and not being able to go anywhere or see anyone. As the stress pilled up so did the stress eating of snacks at least for me. L I quickly realized that something has to change as 1st week was wrapping up and it become clear this will last longer than expected.

As me and Larisa started to discuss the challenges being faced. We agreed that stress is going to be a real problem for majority and as with anything each person will respond to stress differently and what works for one may not work for the other. But one thing that is common is that if there is a better time to try out a new habit or learn a fitness/nutrition skill now is the time. Take this time as an opportunity to learn more about yourself and continue to expand your tool box.

1. One option is you can spend less time in the kitchen and more time outdoors focusing on an activity you like. 
2. Try cooking simpler meals which can help weight maintenance. 
3. Form of intermittent fasting to help eat less since we are not moving as much and need less food. 
4. No justifying of excuses. Instead of a new trying a new recipe try a new workout .    
5. Or if you typically order out or want to learn to cook healthier than maybe your priorities should be on healthier cooking.

Picking 1 new skill you want to implement and staying consistent every day for 2-3 weeks to see if this skill works for you and if it will stick.

For us fitness fanatics and coaches we live and breath training and the importance of adherence but even WE have found it extremely difficult to play the tune of “movement is life” the very same concept we are so passionate about.

The way I see it is there are 4 fitness categories:

1. fitness fanatic (live inside gyms not 7 days but 8 days a week)
2. fitness enthusiast (weekend warriors) 
3. I hate working out crowd ( who either need motivation and kick in their butt by a trainer) 
4. complete non exercisers (hopefully if you are reading or watching this podcast, you get motivated to start)

The first 3 that typically go to a gym to train have set up a routine. It’s exciting at first to hop on the new “trend” of online exercise with new exercises maybe or a shredded trainer, but in reality it maybe hard to adhere. Mentally you can’t fully engage in why you are even exercising when the world as we know is not existing during this pandemic.  When you re not “safe “ you can’t relax and stay on task at your 100 percent .

So what can you do to stay active?

1. Make a plan exact dates , times and workout you will do. 
2. Write it down in your planner, on the fridge, reminder in phone. 
3. Make yourself accountable by getting family or friends involved. 
4. Once your done make a note how you felt. This is the most important part of being able to adhere as this will be a reminder of how you felt and your why.